52 Weeks to Healthier Weight Loss Habits (Series) Week #19: Stock Kitchen With Healthy Foods and Snacks

If you are new to the 52 Weeks to Creating Healthier Weight Loss Habits Series you can view the previous weeks here.

I have said many times that it is easier to eat healthy when you have healthy meals prepared ahead of time. In fact, that is pretty much what this entire blog is about. However, beyond the make ahead and freezer meal is the everyday foods your kitchen is stocked with.

Intentionally stocking your refrigerator, pantry, and freezer with nutritious foods provides healthier options when the craving for a snack or meal hits. Also, preparing quick healthy dinners or snacks becomes less of a hassle when you have nutritious ingredients at your fingertips. On the flip side, removing unhealthy foods will reduce temptations and minimize the chance of eating foods that hinder the weight loss progress.

Tips to Begin Stocking Your Kitchen With Healthy Foods and Snacks

Recognize your food weakness

List out the foods or snacks that are your absolute weakness. You know the ones I am talking about. For me, the culprit is Cheezits. Seriously, I can eat a box in one sitting – no joke. I have learned that I cannot even have these salty cheesy oh so yummy crackers in my presence.

Don’t get scared, because I am not saying chocolate, potato chips, cheezits, or other snacks should be eliminated from your menu plan. My point is, if you have a hard time resisting these foods and keeping the portions under control then, it may be in your best interest to limit your access – just sayin.

Environmental Scan

That sounds so serious, doesn’t it? Basically, what I am suggesting is to go through your kitchen and take a look at the foods you have readily available. What does the junk food situation look like? If you wanted to make a quick healthy meal using ingredients from the pantry could you do that? What are your healthy snack options? If you go into your kitchen right now what are your healthy options.

This initial scan will give you insight into what your current food situation looks like. It is kind of like the food overhaul concept I talked about with my weight loss journey a few months ago.

After the initial scan you will need to do a quick weekly scan. The purpose is to make sure you are making note of foods and ingredients you need to purchase this way your kitchen is always stocked with healthy items.

Healthy Substitutes

Now that you did the scan you can start to figure the foods you need to eliminate and the healthy foods you need to substitute in their place. It is not the goal for you to feel deprived. Deprivation only leads to wanting the bad foods more – at least that is how it works for me. It is about finding ways to enjoy healthier versions of foods you love..

Example List of Healthy Foods and Ingredients to Keep in Stock.

I put together a quick list of foods and ingredients I reccomend having in your kitchen. These items I try to have stocked in my kitchen regularly so healthy foods are always available. Of course, this list is just an example, there are many items you can add to it. In fact, please leave a comment with some healthy food and ingredients you always have in stock

Produce

Bagged Salad

Baby Spinach

Onions

Garlic

Ginger

Fruit of all kinds

Baking

Wheat Flour

White Flour

Rolled Oats

Steel Cut Oats

Sugar (brown and white)

Pure Vanilla Extract

Baking Powder

Baking Soda

Cocoa Powder

Almonds

Dried fruit

Coconut

Chocolate chips

Grains

Brown Rice

Bulgur

Quinoa

Whole Wheat Pasta (all types)

Canned/Jarred

Diced tomatoes

Crushed tomatoes

Stewed Tomatoes

Tuna

Clams

Black Beans

Cannelli Beans

Salsa

Chicken Stock

Condiments

Mustard

Ketchup

Soy sauce

Banana Peppers

Hot Sauce

Spices/oil/vinegar

Kosher Salt

Pepper

Red Pepper

Onion Flakes

Onion Powder

Olive Oil

Canola Oil

Peanut Oil

Sesame Oil

Balsamic Vinegar

Rice Wine Vinegar

All kinds of spices

Frozen

Besides my freezer meals and starters I always try to have bags of frozen vegetables.